I want to be one of the best runners on my xc team? first race is soon!

Question

im a freshman so im just starting cross country..im on the jv team.

my first race is sept. 2..so its less than a month away.

i really want to be one of the best runners on my team.

im not the worst but im far from the best.

this is something i really want..so what can i do to train? thanks

x

Answer 1

We all want to be the best on our team, but sometimes its a very hard thing to reach.  Like last year i was a freshman on my track team, and i was top jv, but this year i am varsity on track and cross country.  But if you really want to be one of the best this is what you can do.

-Run some long paced runs (more than 5 miles)

-Run 3 miles runs at 5K pace (race pace)

-Do workouts like hill repeasts, or tempo runs

-Practice running om the XC course

Good Luck!

Answer 2

Its a little too late now to get ahead of the competition. You should have trained all summer, doing racing, long runs and speed more toward the beginning of the season.  As my dad would say, every day you aren't running the competition is.

Answer 3

listen to your coach and for work outs give it all you can.  

Answer 4

Run? What else are you going to do to train? :)

Try running about 4-7 days a week.

about 5-8 miles every run.

Hoped this helped.

Answer 5

Do what your coach tells you.  Do not start out running 5-8 miles at a time if you haven't been running lately!  You could injure yourself!  If you follow your coache's workout schedule, you will improve.  Try to not to think about whether you are one of the best runners on the team. Think about whether you are improving or not. Again,  improvement does not happen overnight, follow the practice schedule and do your best.  Good Luck!

P.S. I ran cross country in high school and college, and have always found that the professionals, such as coaches, can give you much better training advice than random people on the internet. Your age and fitness level  will determine what your practice schedule should be, so contact your coach and get advice there.

Answer 6

Week 1

    * Monday - Rest. Rest is not just a day off; it is an important and planned part of a training program. Rest allows your muscles to recover and strengthen.

    * Tuesday - 30-minute fartlek run. Fartlek is a Swedish word for speed play. This is a non-structured workout in which you run at a steady pace and add in short surges of faster running. For this workout, alternate running for 5 minutes at an easy pace with 1 minute at 5K pace.

    * Wednesday - Run 3 miles easy. Avoid the temptation to increase your pace on these easy run days. You will have many opportunities to run hard. Run 3 acceleration strides.

    * Thursday - Standard warm up. Run 4 x 400 meters at 15 seconds per mile faster than your current 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.

    * Friday - Run 3 miles easy. Run 3 acceleration strides.

    * Saturday - Run 3 miles easy. Run 3 acceleration strides.

    * Sunday - Standard warm up. Run 3 miles at 30 seconds per mile slower than your 10K pace, or if you do not do 10K’s about 45 seconds per mile slower than your 5K pace.

Week 2

    * Monday - Rest

    * Tuesday - Standard warm up, run 2 x 800 meter repeats at 5 seconds per mile faster than your 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.

    * Wednesday - Run 3 miles easy. Run 3 acceleration strides.

    * Thursday - Standard warm up. Run 5 x 400 meter repeats at 15 seconds per mile faster than your 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.

    * Friday - Run 3 miles easy. Run 3 acceleration strides.

    * Saturday - Run 3 miles easy. Run 3 acceleration strides.

    * Sunday - Run 4 miles at 30 seconds per mile slower than your 10K pace or about 45 seconds per mile slower than your 5K pace.

Week 3

    * Monday - Rest

    * Tuesday - Standard warm up. Run 3 x 800 meter repeats at 5 seconds per mile faster than your 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.

    * Wednesday - Run 4 miles easy. Run 3 acceleration strides.

    * Thursday - Standard warm up. Run 6 x 400 meter repeats at 15 seconds per mile faster than your current 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.

    * Friday - Run 4 miles easy. Run 3 acceleration strides.

    * Saturday - Run 4 miles easy. Run 3 acceleration strides.

    * Sunday - Standard warm up. Run 5 miles at 30 seconds per mile slower than your 10K pace or 45 seconds per mile slower than your 5K pace.